CrossFit – Mon, Nov 25
The week of Thanksgiving, there are NO Youth CrossFit classes. Enjoy your holiday break!Donating PIES? Bring in by Wednesday 11/27 by 9am !Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Warm-up
EMOM
3 Min EMOM
5 Deadlift
5 Push Press
5 Back Squat
add weight
Back Squat (5@75%, 3@85%, Max @ 95%)
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Deadlifts (225/155 lb)
Handstand Push-Ups
Cooldown
Pigeon
Up/Down Dog
Couch stretch
Doorway Stretch
(tight traps/ shoulders use lacrosse ball)
500 m Row
3 Squat 3 step
10 Wall Balls
25 Ft Inch Worm
10 Wall Balls